WOD: Tuesday, April 9th, 2024 (Burpee Day 71)

Warm-up: Group Dynamic

• Plank – Push Up Tabata – 2 Minutes 
• :20s Plank on hands – :10s of SLOW Push Ups 
• Banded Shoulder Stretch – 1 Minute Per Side 

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Pre-Game: 4 Rounds (12 Min Cap) 

• Run to the end of the driveway 
• 3 Power Cleans (ascending weights) 
• :15s Handstand Hold OR Plank on hands 

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Workout: AMRAP Repeats 

AMRAP x 9 Minutes 

• 200 Meter Run 
• 8 Kipping Handstand Push Ups 
• 4 Power Cleans (155/105) 

-Rest :90s- 

AMRAP x 7 Minutes 

• Run to the end of the driveway  
• 4 Strict Handstand Push Ups 
• 4 Power Cleans (155/105) 

-Rest :90s- 

AMRAP x 5 Minutes 

• 100 Meter Run (back door) 
• 2 Wall Walks
• 4 Power Cleans (155/105) 

*3 Total Scores:

• Rounds + Reps for each AMRAP 

*Handstand Push Up Scaling Options:

• Use Ab-Mats to cut ROM 
• Plyo Box HSPU (same reps as RX) 
• DB Push Press (same reps as RX but per side) 
• Hand Release Push Ups (12 – 8 – 4) 

*Wall Walk Scaling Options: 

• Scale Reps (1 per round)
• Scale Distance
• Plyo Box Wall Walks (4 reps per round) 

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Cardio Option: AMRAP Repeats 

AMRAP x 9 Minutes 

• 200 Meter Run 
• 8 Kipping Handstand Push Ups 
• 8 Rage Balls (20/15) 

-Rest :90s- 

AMRAP x 7 Minutes 

• Run to the end of the driveway  
• 4 Strict Handstand Push Ups 
• 8 Rage Balls (20/15) 

-Rest :90s- 

AMRAP x 5 Minutes 

• 100 Meter Run (back door) 
• 2 Wall Walks
• 8 Rage Balls (20/15) 

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Core: 5 Rounds 

• 15 V-Ups 
• :30s Hollow Hold